CrossFit Carolina Beach

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a combo of loaded carries and classic CrossFit. Working in teams of 3 – one person works at a time. Split as desired.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then,

Review + Warm-up:

– Power Cleans

– Box Jump Overs

– Kipping Handstand Push-ups

Extra Credit

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In teams of 3 – AMRAP 30:

Buy-in:

800 Meter Farmer Carry

Then with the remaining time Max Rounds of:

30 Box Jump Overs (24, 20)

30 Power Cleans (135, 95)

30 Kipping Handstand Push-ups

*ALL WORK is split as needed with one person working at a time.

Rx+: (Strict HSPU) (Add an additional 800 Meter Farmer Carry after the 30 minutes is complete)

L3: (115, 75) (HSPU + 1 Abmat)

L2: (20, 15) (95, 65) (Box Push-ups)

L1: (20, 15 Step-ups) (75, 55) (Box Push-ups)

C1: Barbell Curl 21’s (3 x 21. No rest.)

https://www.youtube.com/watch?v=ih_U-ChDJWE

C2: Push-ups (3 x 21. Rest 60s.)

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Strength: Pull-up volume accumulation – choose the best level for your ability – all sets should be challenging.
– Metcon: While this looks tame on paper it’s going to challenge your ability to maintain position and smoke your grip/upper-back. Go light with BB weight choice.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

“Rusin Triset”

Over and Back x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Strength/Metcon Movements

– Strict Pull-ups

– Rollback Triceps Extensions

– Bent-over Barbell Rows

– T2B

Strength/Skill

B: Strict Pull Ups (Accumulate Volume)

Chin over bar. Play around with mixed grip and supinated
– Rx+:(Band Resisted Pull-ups – 40 Reps)

– L3: (Bodyweight – 30 Reps)

– L2: (Partner Assisted Chin-up – 5 x 5)

– L1: (Ring Rows – 5 x 8-10)

Rest 60-90s between sets.

C: Tricep Rollback Extensions (1/4 x 15. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

9 Bent-over Barbell Rows (95, 65)

9 T2B

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (55, 35) (Abmat Sit-ups)

Proceed right into “extra credit”

Rx+ Extra Training

Accumulate 1oo reps of:

Double DB Bent-over Rows

DB Bench Press

Barbell Curls

*Then proceed into recovery work

Extra Credit

E: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
– 1 rep = Y-T-A-T

Then,

3:00 of Global Foam Rolling the Lats – 90s each

CrossFit Carolina Beach – CrossFit

– Strength: Week 1 of Power work with the deadlift. All “work sets” should be on point – fast and perfect form. You’ll see this work next week as well.
– Metcon: Today’s workouts are miserable – do not underestimate this one and plan to be very uncomfortable. Choose a weight that will challenge you to complete sets of 7-10 reps UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors: x 60 seconds per side + Adductor Rock back Stretch x 60s per side.

2) Activation x 3 Rounds of:

Bird Dogs x 5 ea.

Banded Glute Bridge x 5

2) Movement + CNS x 3 Rounds of:

Tempo Goblet Squat x 3

Air Squat Jump Squats x 5

3) Training Prep

Conventional Deadlift Warm-up + Review

Strength/Skill

B: Banded Conventional Deadlift (Build 2 a challenging, but perfect set of 3 in 10)

https://www.youtube.com/watch?v=_7daCouKP-0
– Reset reps – no touch n go

– PERFECT form on each rep – neutral spine/head neutral

– If you access to a TRAP BAR use it in place of Conv. Deadlifts

**Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.

Conditioning

C: Metcon (Time)

For total time:

21 Front Squats (155, 105)

21 Calorie Assault Bike

100 Double Unders

Rest 3:00

15 Front Squats (185, 125)

15 Calorie Assault Bike

75 Double Unders

Rest 3:00

9 Front Squats (225, 155)

9 Calorie Assault Bike

50 Double Unders

L3: (135, 95) (155, 105) (185, 125)

L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)

L1: (95, 65) (115, 75) (135, 95) (Single Unders)

Alternate Options:

Assault Bike – 150 Meter Sledpush Sprint (empty) (75 meters out + 75 meters back)

OR

30-20-10 Calories Rower

OR

300 Meter Sprint after each

*Each section is TIME CAPPED at 6:00

Rx+ Extra Recovery Work

800 Meter light Sledpull Powerwalk

Extra Credit

C: Warm-up (No Measure)

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Rowing Technique for 5 minutes

Then,

5 Minutes foam roll quads if still sore from Monday or banded shoulder stretch is tight from Tuesday.

Conditioning

B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

Competitors Second Metcon

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Rowing Technique x 10:00

Then,

*Partner up and complete 8 rounds of the “fish game”

*Rest athlete oscillatory foam rolls – different spot each time

Conditioning

B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

CrossFit Carolina Beach – Varsity

View Public Whiteboard

Strength/Skill

A: Banded Conventional Deadlift (5 x 3 reps. Reset on each rep)

https://www.youtube.com/watch?v=_7daCouKP-0

Accessory Work

B1: Kettlebell Swing (Russian) (4 x 12-15)

B2: Goblet Squat (4x 8-10)

Conditioning

C: Reverse Sled Drag (5 x 1 lap. heavy)

Wear a belt and drag it backwards

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

500 M Row

100 very easy

100 easy

100 moderate

100 easy

100 very easy

Strength/Skill

B: Trap Bar Deadlift and Carry (5 sets of 1 full lap)

3 Deadlifts, 1 carry, 3 deadlifts, 1 carry back
Each lap has 6 total deadlifts and 2 lengths of gym. Add weight as able. Don’t go crazy!

Accessory Work

C: Metcon (No Measure)

4 Rounds not for time:

15 Banded Pull Downs

15 Banded Push Downs

15 OH Banded Tricep Extensions
all 3 movements with no rest. then rest 60-90 sec

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

BX+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Competitors Additional Strength

Rx+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

Strength/Skill

Box Squat – Wide Stance/Parallel Box: Build to a heavy set of 5 in 7 sets. Rest 2:00

-Sit back on box slightly

-Control Eccentric/Explode through concentric ROM

Conditioning

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Oscillatory foam roll lateral Hips x 60s each side.

Competitors Additional Strength

Power Clean (8 x 2 Touch n’ GO)

After Squats before Karen

Competitors Second Metcon

Sled Drag Power Walk

https://www.t-nation.com/videos/tip-the-sled-power-walk